The Hidden Key to Preventing Falls as You Age: Hip Abductor Strength
Falls are the leading cause of injury-related death among adults over 65
As we age, maintaining muscle strength and mobility becomes essential—not just for staying active, but for staying safe. One critical area that is often overlooked is the hip abductor muscles, located on the outside of your hips. These muscles play a major role in balance, walking stability, and fall prevention.
Why Are Hip Abductors So Important?
Your hip abductors—primarily the gluteus medius and minimus—help keep your pelvis level when you walk, step, or stand on one leg. They provide side-to-side stability, which is crucial for everyday activities like getting out of a chair, navigating stairs, or stepping over uneven ground.
When these muscles become weak, balance is compromised, gait becomes unstable, and the risk of falling increases dramatically.
The Real Risk: Falls, Hip Fractures, and Mortality
Falls are the leading cause of injury-related death among adults over 65. Among those falls, hip fractures are among the most serious:
Over 300,000 older adults are hospitalized each year in the U.S. for hip fractures (CDC).
95% of hip fractures are caused by falling—usually from falling sideways.
Most alarmingly, studies show that up to 30% of seniors die within one year of sustaining a hip fracture, often due to complications from immobility and related health decline.
Preventing falls is not just about avoiding injury—it’s about preserving independence and even extending life expectancy.
How Weak Hip Abductors Lead to Falls
When the hip abductors are underactive:
You may experience a “hip drop” when walking (Trendelenburg gait), making movement inefficient and unstable.
Lateral balance is reduced, especially when standing on one leg, stepping to the side, or shifting weight.
Compensations often lead to pain in the back, knees, or opposite hip.
The Solution: Targeted Hip Strengthening—Customized for You
The good news is: hip abductor strength can be improved at any age. Our licensed physical therapists at Physiotherapy Works are trained to assess your strength, mobility, and balance, and to create a personalized exercise program that addresses your individual health needs and limitations.
We incorporate safe, effective exercises such as:
Side-lying leg raises
Standing hip abductions
Resistance band walks
Balance and stability drills
Whether you’re dealing with arthritis, recovering from a surgery, or just looking to stay active and prevent future problems, we’ll guide you every step of the way.
Take Action Now—Your Hips (and Future) Will Thank You
If you’re starting to feel unsteady on your feet—or if you simply want to stay strong and mobile as you age—don’t wait until a fall happens. Schedule an evaluation with one of our expert physical therapists today.
At Physiotherapy Works, we help you stay strong, stay safe, and stay independent.
📞 Call us at (407) 657-5029 or visit www.pt-works.com to request an appointment.